• Peri workout nutrition

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    Peri-workout nutrition, encompassing the period before, during, and after exercise, plays a crucial role in optimizing performance and recovery. Trusted experts share insights into effective peri-workout nutrition strategies:

    1. Pre-Workout Nutrition:

      • Carbohydrates and Protein: Consuming 30 grams of carbohydrates alongside 15-20 grams of protein 90 minutes before a workout helps prime your body for exercise by maintaining blood sugar levels and sustaining energy, preventing the hypothalamus from initiating stress responses and conserving energy unnecessarily 1 2.
      • Avoiding Heavy Meals: Aim for easily digestible foods to avoid feeling sluggish during your workout.
    2. During Workout Nutrition:

      • Magnesium, Whey Protein, and Creatine: Supplements like powdered magnesium, whey protein, and especially creatine taken during a workout can aid muscle function and provide neuroprotective benefits 3 4.
    3. Post-Workout Nutrition:

      • Protein Intake: Consuming protein shortly after exercise is critical. Optimal protein intake ranges from 0.25 to 0.3 grams per kilogram of body weight after a workout to maximize muscle protein synthesis 5 2. For women in peri or post-menopause, up to 40 grams of protein post-exercise is recommended to overcome anabolic resistance and support muscle recovery 1.
      • Carbohydrates and Protein Mix: Including carbohydrates with post-workout protein aids in the recovery process, providing necessary fuel for muscle repair and hormone synthesis.
    4. Supplementation:

      • Creatine: Highly recommended for both its performance and cognitive benefits, creatine can be taken during or around the workout period. It aids muscle recovery and supports neurological health 4.
      • Fish Oil: Omega-3 supplements, taken in the form of fish oil, can reduce inflammation and support recovery from training-induced muscle damage 5.
    5. Holistic Approaches:

      • Nutrient Timing: The exact timing of nutrient intake is less critical than formerly thought. The focus should be on ensuring adequate intake around the workout period to support both performance and recovery 6.

    By implementing these strategies, you can enhance your workout performance, recovery, and overall well-being. Adjustments should be personalized based on individual responses and specific health conditions.

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